Hummus 10 servings This wonderful bean spread has gained in popularity over the past few years. Our version has all the benefits of a more traditional recipe, but with less olive oil. The combination of garbanzo beans (also called chickpeas), tahini, lemon juice, cumin and garlic is a show-stopper. This is wonderful as a sandwich spread or as a dip with raw vegetables or pita triangles. Keep a batch in your refrigerator all the time and youll never be without a nutritious snack or lunch. Ingredients: 1-3/4 cups dried chickpeas (garbanzos) 1 teaspoon baking soda 1/2 cup sesame tahini 1/4 cup cold water 1/4 cup fresh lemon juice 1/2 teaspoon ground cumin 3-4 cloves garlic, mashed 1 tablespoon quality extra-virgin olive oil Instructions: 1. Soak the chickpeas for 8 hours with the baking soda in cold water to cover. 2. Bring the chickpeas to a boil over high heat, reduce heat, cover, and cook until soft, about 45 minutes. Drain, reserving a bit of the liquid. 3. Make the tahini sauce: Blend in a food processor or blender the tahini, cold water, lemon juice, cumin, and garlic. Measure out 1/2 cup of this sauce for the hummus, saving the rest. 4. Put the drained chickpeas in a food processor and process to a rough purée, adding a little of the cooking liquid if necessary. The mixture should not be totally smooth. Add the tahini sauce and process until just mixed. 5. Scrape the mixture into a bowl. Stir in the olive oil. 6. Serve with pita bread, whole-grain crackers, or carrot sticks. Nutritional Information: Per serving: 102 calories 5 g total fat (1 g sat) 0 mg cholesterol 11 g carbohydrate 4 g protein 3 g fiber 150 mg sodium - Recipe reprinted with permission of DrWeil.
Posted on: Tue, 30 Dec 2014 00:03:30 +0000
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